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200 Foods Highest in Magnesium

Ranked by a serving size.

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420mg Magnesium = 100% DV
  1. Baked Conch
    302.3mg (72% DV) in 1 cup, sliced
  2. Hemp Seeds
    198.8mg (47% DV) in 1oz
  3. Dried Pumpkin And Squash Seeds
    168.1mg (40% DV) in 1 oz
  4. Atlantic Mackerel (cooked)
    164.9mg (39% DV) in 6oz fillet
  5. Cooked Amaranth
    159.9mg (38% DV) in 1 cup
  6. Cooked Spinach
    156.6mg (37% DV) in 1 cup
  7. Roasted Squash And Pumpkin Seeds (unsalted)
    156.2mg (37% DV) in 1 oz
  8. Roasted Squash And Pumpkin Seeds (salted)
    156.2mg (37% DV) in 1 oz
  9. Cooked Swiss Chard
    150.5mg (36% DV) in 1 cup, chopped
  10. Whole Grain Sorghum Flour
    148.8mg (35% DV) in 1 cup
  11. Boiled Soybeans (edamame)
    147.9mg (35% DV) in 1 cup
  12. Canned Eastern Oysters
    146.9mg (35% DV) in 1 can (12 oz), oysters and liquid
  13. Seeds Watermelon Seed Kernels Dried
    146.3mg (35% DV) in 1 oz
  14. Whelk (cooked)
    146.2mg (35% DV) in 3 oz
  15. Firm Tofu
    146.2mg (35% DV) in 1 cup
  16. Millet Flour
    141.6mg (34% DV) in 1 cup
  17. Mammy Apple
    135.4mg (32% DV) in 1 fruit without refuse
  18. Tempeh
    134.5mg (32% DV) in 1 cup
  19. Cooked Teff
    126mg (30% DV) in 1 cup
  20. Cooked Lima Beans
    125.8mg (30% DV) in 1 cup
  21. Canned Navy Beans
    123.1mg (29% DV) in 1 cup
  22. Cooked Small White Beans
    121.7mg (29% DV) in 1 cup
  23. Black Beans
    120.4mg (29% DV) in 1 cup
  24. Adzuki Beans
    119.6mg (28% DV) in 1 cup
  25. Quinoa Cooked
    118.4mg (28% DV) in 1 cup
  26. Canned Chili With Beans
    115.2mg (27% DV) in 1 cup
  27. Mungo Beans (cooked)
    113.4mg (27% DV) in 1 cup
  28. Cooked Large White Beans
    112.8mg (27% DV) in 1 cup
  29. Flax Seeds
    111.3mg (27% DV) in 1oz
  30. Tamarinds
    110.4mg (26% DV) in 1 cup, pulp
  31. Bluefin Tuna (cooked)
    108.8mg (26% DV) in 6oz fillet
  32. Baked Beans
    108.8mg (26% DV) in 1 cup
  33. Cooked Green Soybeans
    108mg (26% DV) in 1 cup
  34. Brazilnuts
    106.8mg (25% DV) in 1 oz (6 kernels)
  35. Coconut Milk
    104mg (25% DV) in 1 cup
  36. Succotash
    101.8mg (24% DV) in 1 cup
  37. Natto
    101.2mg (24% DV) in 1/2 cup
  38. Sesame Seeds (toasted)
    101.1mg (24% DV) in 1 oz
  39. Safflower Seeds
    100.3mg (24% DV) in 1 oz
  40. Milk And Soy Chocolate Drink
    99.5mg (24% DV) in 8 fl oz
  41. Edamame
    99.2mg (24% DV) in 1 cup
  42. Cooked Beet Greens
    97.9mg (23% DV) in 1 cup (1 Inch pieces)
  43. Mung Beans (cooked)
    97mg (23% DV) in 1 cup
  44. Navy Beans
    96.5mg (23% DV) in 1 cup
  45. Stirfried Soybean Sprouts
    96mg (23% DV) in 100 grams
  46. Chia Seeds
    95.1mg (23% DV) in 1 oz
  47. Cooked Spelt
    95.1mg (23% DV) in 1 cup
  48. Canned Mature (white) Lima Beans
    94mg (22% DV) in 1 cup
  49. Horned Melon (kiwano)
    93.2mg (22% DV) in 1 cup
  50. Canned Refried Beans
    92mg (22% DV) in 1 cup
  51. Dried Sunflower Seeds
    91mg (22% DV) in 1 oz
  52. Toasted Wheat Germ
    90.9mg (22% DV) in 1 oz
  53. Black Turtle Beans
    90.7mg (22% DV) in 1 cup
  54. Black-eyed Peas (cowpeas)
    90.6mg (22% DV) in 1 cup
  55. Cranberry Beans (roman Beans)
    88.5mg (21% DV) in 1 cup
  56. Great Northern Beans
    88.5mg (21% DV) in 1 cup
  57. Baked Acorn Squash
    88.2mg (21% DV) in 1 cup, cubes
  58. Cooked Oatbran
    87.6mg (21% DV) in 1 cup
  59. Prickly Pears
    87.6mg (21% DV) in 1 fruit without refuse
  60. Burrito With Beans
    86.8mg (21% DV) in 2 pieces
  61. Cooked Blackeyed Peas
    85.8mg (20% DV) in 1 cup
  62. Cooked Brown Rice
    85.8mg (20% DV) in 1 cup
  63. Dried Pilinuts
    85.8mg (20% DV) in 1 oz (15 kernels)
  64. Roasted Buckwheat Groats
    85.7mg (20% DV) in 1 cup
  65. Pinto Beans (cooked)
    85.5mg (20% DV) in 1 cup
  66. Atlantic Mackerel (raw)
    85.1mg (20% DV) in 1 fillet
  67. California Red Kidney Beans
    85mg (20% DV) in 1 cup
  68. Alaskan King Crab
    84.4mg (20% DV) in 1 leg
  69. Canned Lima Beans
    84.3mg (20% DV) in 1 cup
  70. Cashews (raw)
    82.9mg (20% DV) in 1 oz
  71. Kamut Cooked
    82.6mg (20% DV) in 1 cup
  72. Lima Beans
    80.8mg (19% DV) in 1 cup
  73. Cooked Red Kidney Beans
    79.7mg (19% DV) in 1 cup
  74. Dry Roasted Almonds
    79.2mg (19% DV) in 1 oz (22 whole kernels)
  75. Cooked Long-grain Brown Rice
    78.8mg (19% DV) in 1 cup
  76. Chickpeas (garbanzo Beans) (cooked)
    78.7mg (19% DV) in 1 cup
  77. Soymilk
    77.8mg (19% DV) in 16oz glass
  78. Unsweetened Soymilk
    77.8mg (19% DV) in 16oz glass
  79. Oil Roasted Cashews
    77.5mg (18% DV) in 1 oz (18 kernels)
  80. Cooked Purslane
    77.1mg (18% DV) in 1 cup
  81. Tempeh Cooked
    77mg (18% DV) in 100 grams
  82. Artichokes (globe Or French)
    76.8mg (18% DV) in 1 artichoke, medium
  83. Canned Red Kidney Beans
    76.8mg (18% DV) in 1 cup
  84. Almonds
    76.7mg (18% DV) in 1 oz (23 whole kernels)
  85. Cooked Millet
    76.6mg (18% DV) in 1 cup
  86. Fried Yellow Plantains
    76.1mg (18% DV) in 1 cup
  87. Cooked Atlantic Cod
    75.6mg (18% DV) in 1 fillet
  88. Cooked Grouper
    74.7mg (18% DV) in 1 fillet
  89. Tofu Prepared With Calcium
    74.4mg (18% DV) in 1 cup
  90. Kidney Beans
    74.3mg (18% DV) in 1 cup
  91. Cooked Scotch Kale
    74.1mg (18% DV) in 1 cup, chopped
  92. Dry-roasted Cashews
    73.8mg (18% DV) in 1 oz
  93. Dungeness Crab (raw)
    73.4mg (17% DV) in 1 crab
  94. Cashew Butter
    73.3mg (17% DV) in 1 oz
  95. Cooked Pollock
    73.1mg (17% DV) in 3 oz
  96. Broad Beans (fava)
    73.1mg (17% DV) in 1 cup
  97. Rowal
    73mg (17% DV) in 1 cup
  98. Durian
    72.9mg (17% DV) in 1 cup, chopped or diced
  99. Cooked Yellowfin Tuna
    71.4mg (17% DV) in 6oz fillet
  100. Pine Nuts (dried)
    71.3mg (17% DV) in 1 oz (167 kernels)
  101. Lentils (cooked)
    71.3mg (17% DV) in 1 cup
  102. Split Peas
    70.6mg (17% DV) in 1 cup
  103. Cooked Nopales
    70mg (17% DV) in 1 cup
  104. Canned Kidney Beans
    69.1mg (16% DV) in 1 cup
  105. Canned Baked Beans
    68.6mg (16% DV) in 1 cup
  106. Passion Fruit (granadilla)
    68.4mg (16% DV) in 1 cup
  107. Nonfat Chocolate Yogurt
    68mg (16% DV) in 1 container (6 oz)
  108. Cooked Northern Pike
    68mg (16% DV) in 6oz fillet
  109. Butternuts (dried)
    67.3mg (16% DV) in 1 oz
  110. Pea Sprouts
    67.2mg (16% DV) in 1 cup
  111. Dulce De Leche
    66.9mg (16% DV) in 1 cup
  112. California Avocados
    66.7mg (16% DV) in 1 cup, pureed
  113. Dried Pine Nuts
    66.5mg (16% DV) in 1 oz
  114. Vinespinach
    65mg (15% DV) in 100 grams
  115. Dark Chocolate (70-85% Cocoa)
    64.8mg (15% DV) in 1 oz
  116. Dry-roasted Soybeans
    63.8mg (15% DV) in 1oz
  117. Cooked Acorn Squash
    63.7mg (15% DV) in 1 cup, mashed
  118. Striped Bass (raw)
    63.6mg (15% DV) in 1 fillet
  119. High Fat Milk (3.7% Fat)
    63.4mg (15% DV) in 16oz glass
  120. Cooked Striped Bass
    63.2mg (15% DV) in 1 fillet
  121. Cooked Oatmeal
    63.2mg (15% DV) in 1 cup
  122. Whole Wheat Pasta
    63.2mg (15% DV) in 1 cup spaghetti not packed
  123. Cooked Snapper
    62.9mg (15% DV) in 1 fillet
  124. Wild Atlantic Salmon (cooked)
    62.9mg (15% DV) in 6oz fillet
  125. Cooked Green Peas
    62.4mg (15% DV) in 1 cup
  126. Extruded Corn Chips
    61.6mg (15% DV) in 1 cup, crushed
  127. Mashed Sweet Potatoes
    61.2mg (15% DV) in 1 cup
  128. Cooked Sockeye Salmon
    61.2mg (15% DV) in 6oz fillet
  129. Vanilla Soymilk
    60.8mg (14% DV) in 1 cup
  130. Cooked Mahimahi
    60.4mg (14% DV) in 1 fillet
  131. Cooked Sablefish
    60.4mg (14% DV) in 3 oz
  132. Coconut Water
    60mg (14% DV) in 1 cup
  133. Dried Lotus Seeds
    59.6mg (14% DV) in 1 oz (42 medium seeds)
  134. Fat Free Ground Turkey
    59.5mg (14% DV) in 6 oz
  135. Cooked Butternut Squash
    59.5mg (14% DV) in 1 cup, cubes
  136. Roasted Chicken Leg
    59.3mg (14% DV) in 1 leg, with skin (Sum of drumstick+thigh+back)
  137. Cooked Pacific Herring
    59mg (14% DV) in 1 fillet
  138. Scotch Kale
    59mg (14% DV) in 1 cup, chopped
  139. Atlantic Herring
    58.6mg (14% DV) in 1 fillet
  140. Avocados
    58.3mg (14% DV) in 1 avocado, NS as to Florida or California
  141. Cooked Bulgur
    58.2mg (14% DV) in 1 cup
  142. Canned Sardines
    58.1mg (14% DV) in 1 cup, drained
  143. Cooked Coho Salmon (farmed)
    57.8mg (14% DV) in 6oz fillet
  144. Cooked Tilapia
    57.8mg (14% DV) in 6oz fillet
  145. Rice Bran
    57.8mg (14% DV) in 1 tablespoon
  146. Cooked New Zealand Spinach
    57.6mg (14% DV) in 1 cup, chopped
  147. Cooked Okra
    57.6mg (14% DV) in 1 cup slices
  148. Poi
    57.6mg (14% DV) in 1 cup
  149. Canned Tomato Puree
    57.5mg (14% DV) in 1 cup
  150. Peanut Butter (smooth)
    57.3mg (14% DV) in 2 tbsp
  151. Black Walnuts (dried)
    57.1mg (14% DV) in 1 oz
  152. Okra
    57mg (14% DV) in 1 cup
  153. Cooked Soybean Sprouts
    56.4mg (13% DV) in 1 cup
  154. Canned Pumpkin
    56.4mg (13% DV) in 1 cup
  155. Cooked Coho Salmon (wild)
    56.1mg (13% DV) in 6oz fillet
  156. Palm Hearts (canned)
    55.5mg (13% DV) in 1 cup
  157. Cooked Yellowtail
    55.5mg (13% DV) in 1/2 fillet
  158. Cooked Turbot
    55.3mg (13% DV) in 3 oz
  159. Florida Avocados
    55.2mg (13% DV) in 1 cup, pureed
  160. Breadfruit
    55mg (13% DV) in 1 cup
  161. Plantains
    54.8mg (13% DV) in 1 cup, sliced
  162. Hash Browns
    54.6mg (13% DV) in 1 cup
  163. Roasted Turkey Breast
    54.4mg (13% DV) in 6 oz
  164. Lean Chicken Breast (cooked)
    54.4mg (13% DV) in 6oz chicken breast
  165. Jute Potherb (molokhiya) (cooked)
    53.9mg (13% DV) in 1 cup
  166. Skim Milk
    53.9mg (13% DV) in 16oz glass
  167. Unsalted Peanut Butter (smooth)
    53.8mg (13% DV) in 2 tbsp
  168. Low-fat Milk 2%
    53.7mg (13% DV) in 16oz glass
  169. Low-fat Milk 1%
    53.7mg (13% DV) in 16oz glass
  170. Yellow Corn Sweet
    53.7mg (13% DV) in 1 cup
  171. Queen Crab (cooked)
    53.6mg (13% DV) in 3 oz
  172. Cooked Sea Bass
    53.5mg (13% DV) in 1 fillet
  173. Cooked Wild Rice
    52.5mg (12% DV) in 1 cup
  174. Subway Tuna Sub
    52.1mg (12% DV) in 6 inch sub
  175. Cooked Artichokes (globe Or French)
    52.1mg (12% DV) in 1 cup
  176. Gingerbread Cake
    51.8mg (12% DV) in 1 piece (1/9 of 8 Inch square)
  177. Peanut Butter (chunk Style)
    51.2mg (12% DV) in 2 tbsp
  178. Cooked Cuttlefish
    51mg (12% DV) in 3 oz
  179. Octopus (cooked)
    51mg (12% DV) in 3 oz
  180. Farmed Atlantic Salmon
    51mg (12% DV) in 6oz fillet
  181. Grape Juice
    50.6mg (12% DV) in 16 oz glass
  182. Dry Roasted Peanuts
    50.6mg (12% DV) in 1 oz
  183. Soybean Sprouts
    50.4mg (12% DV) in 1 cup
  184. Gluten Free Corn Noodles (cooked)
    50.4mg (12% DV) in 1 cup
  185. Dark Chocolate (60-69% Cocoa)
    50mg (12% DV) in 1 oz
  186. Cooked Tilefish
    49.5mg (12% DV) in 1/2 fillet
  187. Cooked Dungeness Crab
    49.3mg (12% DV) in 3 oz
  188. Dry Roasted Hazelnuts
    49.1mg (12% DV) in 1 oz
  189. Whole Milk
    48.8mg (12% DV) in 16oz glass
  190. Cooked Burdock Root
    48.8mg (12% DV) in 1 cup (1 Inch pieces)
  191. Cooked Alaska Pollock
    48.6mg (12% DV) in 1 fillet
  192. Canned Blue Crab
    48.6mg (12% DV) in 1 cup
  193. Baked Red Potatoes
    48.4mg (12% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  194. Baked Potatoes (with Skin)
    48.4mg (12% DV) in 1 potato medium
  195. Molasses
    48.4mg (12% DV) in 1 serving 1 tbsp
  196. Soychips
    48.3mg (11% DV) in 1 oz
  197. Eggnog
    48.3mg (11% DV) in 1 cup
  198. Fish Caviar Black And Red Granular
    48mg (11% DV) in 1 tbsp
  199. Whole Wheat Bread
    48mg (11% DV) in 2 slices
  200. Jackfruit
    47.9mg (11% DV) in 1 cup, sliced

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.